O.K. - I've trained a lot of ways, but there are always detriments - over working the joints, building the body to the path of least resistance, losing energy, and overloading the central nervous system.

Let me give you some examples. Take full barbell squats. For me, spinal deterioration, knee pain, and it pushes the stomach out. Now that has to do with my individual structure and leverages. If barbell squats work good for you that is great, and be glad something that simple does work for you. You have a different structure from mine.

Now let's switch to doing hundreds of Hindu Squats. The same thing in a different way. I get knee pain, it throws my stride off for running, and it pushes the stomach out. No dice. It is not for me. Another factor is that they drain energy tremendously. You are supposed to feel invigorated after a workout not drain.

I am at a point in my life I want to be fit and want to be built to best that my genetics can go, but don't want or need anymore deterioration to my joints. Plus I don't need to drain energy I need for work and family. So what do you do? Let me take you through a workout.

Tension squat/lunges. This is an oldy. Be careful of your knees. Get into a lunge position and under tension, straighten the leg. Lower slowly. Do ten on each side. Next is tension leg raises. Stand with one leg raised. Under tension push your leg horizontal to the ground do ten reps each side. Follow with standing leg curls under tension. Same thing - do ten each side.

Next is tension squats. Only go parallel. Same thing again - ten reps under tension. After that a calisthenic. Regular lunges or what is called Iron Mikes. Do ten each side. Follow with the hip/hamstring self-resistance where you lock your hands behind your legs and resist as you straighten them. Finish with alternate calf raises 25 each side.

That is the first circuit. By now your body is starting to heat up, breath is coming harder, and you are starting to feel it in the muscles and not your joints. Do three more circuits. It takes me 25 to 30 minutes depending on how much concentration I put into the movements.

I follow this with circuits of abdominal exercises. Afterwards I feel good, I'm bathed in sweat, my heart rate is elevated, but I haven't over exhausted myself or drained my adrenal system. It takes concentration to work out like this. You can't just go through the motions, but it works.